Nasty Fran

Wednesday 6^th May

Programmed By Megan

Lifting: Every 90 secs x 8

3 Clean Pulls @ 110% 1 rep max clean

4 RFT: 30 min TC

30/25 Cal AD

21 DB Thruster (22.5/15)

15 C2B Pull Ups

2:00 rest between sets

Remember the coach will provide all scaling options for the workout depending on ability or injury.

Cool Down / Recovery Session: Optional 5 – 10 mins

•Light cardio movement to decrease heart rate

•Static stretches for key muscle groups used in workout

•Foam rolling muscles groups used in workout